Tlhophiso ena e bonolo e pheha matsoho ho ea phehelang. Cinnamon, tsoekere e sootho, 'me botoro bo latsoa squash. E phehiloe ka lero la apole kapa cider.
Sebeletsa likotoana tsa squash ha li ntse li le teng kapa li qhelela squash ka ntle 'me u li qhekele. Kenya metsi a mangata ha u ntse u pata. U ka boela ua kenya linoelo ka har'a sekoahelo 'me u li phehela ho tsitsitseng ka tsela e lumellanang le motsoako oa stovetop. Tetela ka squash e phehiloeng.
Seo U tla se Hloka
- 1 kholo e khōlō ea butternut, e ka bang lik'hilograma tse 3 ho isa ho tse 4
- 1 senoelo sa lero la apole
- 4 tablespoons botoro, melted
- 1/4 senoelo se nang le tsoekere e sootho
- 1/2 teaspoon fatše sinamone
Kamoo U ka e Etsang
- Qetella sekotlolo sa butternut ka nako e telele, khaola ho tloha, 'me u hlahise peo. Tšela lero la apole ho ea phehelang.
- Kopanya tsoekere, tsoekere e sootho le sinamone ka senoelo kapa sekotlolo se senyenyane.
- Beha likarolo tse peli tsa squash, lehlakoreng le le leng, ho ea pheha. E-na le hoo e ka bang halofo ea motsoako oa tsoekere e sootho.
- Beha likarolo tse peli tsa squash ho tsa pele 'me u phunyeletse ka motsoako oa tsoekere e sootho-sootho.
- Koahela 'me u phehe ka LOW bakeng sa lihora tse 6 ho isa ho tse 8, kapa ho fihlela squash e le bonolo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 387 |
| Total Fat | 12 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 31 mg |
| Sodium | 28 mg |
| Li-carbohydrate | 74 g |
| Fiber Fiber | 9 g |
| Liprotheine | 5 g |